Reverse barbell curl biceps workouts weren’t even on my radar at first.
I was all about the usual curls—standard barbell, dumbbells, preacher bench, you name it. That was my comfort zone. And honestly, they worked fine. My biceps were growing, kinda. But something always felt off.
I saw someone cranking out reverse curls at the gym one day, and figured I’d jump in and see what the hype was about. I figured I’d give it a shot. How hard could flipping your grip be?
Spoiler: way harder than I thought.
The first time I did a reverse barbell curl, my forearms lit up. My wrists started shaking halfway through the set. And my ego? Crushed. I had to drop the weight way lower than what I usually curl.
That’s when I started digging deeper—why do reverse curls feel so tough? Are they even hitting the biceps? Or am I just doing them wrong?
Turns out, there’s more going on than I expected. And now, reverse barbell curls are a non-negotiable part of my arm day.
Let me break it all down.
Reverse Barbell Curl vs. Regular Barbell Curl
So here’s the basic difference:
A regular barbell curl uses an underhand grip (palms up), while a reverse barbell curl flips that to an overhand grip (palms down).
Same barbell, totally different feel. I didn’t expect such a small change to make such a big difference, but wow—it really does.
Here’s how they hit different for me:
| Category | Regular Barbell Curl | Reverse Barbell Curl |
|---|---|---|
| Grip | Underhand (palms up) | Overhand (palms down) |
| Muscles Hit | Biceps brachii (emphasis on the peak) | Brachialis, brachioradialis, forearms |
| Feel During Lift | Smooth, strong, natural motion | Tougher, stricter, grip-heavy |
| Pump Location | Upper biceps — that peak burn | Deep biceps, forearms, and outer elbow area |
| Load | Can go heavier, easier to control | Need to lighten up for clean form |
| Forearm Involvement | Minimal | Massive — forearms fire up right away |
| Grip Challenge | Moderate | Serious test for grip strength |
| Best For | Classic bicep size and peak | Arm thickness, forearm size, and balanced look |
| What I Do Now | Use for traditional curls and mass work | Add for forearm work and deeper biceps activation |
I still do both, but I stopped sleeping on reverse curls. They hit what the others miss.
What Reverse Barbell Curl Biceps Workouts Actually Do
Before I talk form, I gotta be real — I didn’t even know what the brachialis was until I felt it screaming mid-set. That’s the magic of reverse curls.
Here’s what they hit:
➤ Primary Muscles
- Brachialis – This muscle sits under the biceps. Training it makes your arms look thicker from the side.
- Brachioradialis – Runs along the top of the forearm. It’s the one that gets lit up right away.
➤ Secondary Muscles
- Biceps brachii – Still gets some action, but not as much as with regular curls.
- Forearm flexors – Especially if your grip isn’t super strong (yet).
Honestly, reverse barbell curl biceps training isn’t about the peak—it’s about depth, density, and that full forearm-to-elbow pop. That’s what makes it different from regular curls.
How I Do Reverse Barbell Curl Biceps Training Right
Here’s exactly how I do them, step-by-step:
- Grab a straight bar (or EZ-bar if your wrists are picky).
- Stand up straight, feet shoulder-width apart.
- Use an overhand grip, hands just wider than shoulder-width.
- Keep elbows tucked in—don’t let them flare out.
- Curl the bar slow and controlled. No swinging.
- Squeeze at the top, then lower slow. That lowering phase hits hard.
- Breathe. (Seriously, don’t forget this.)
➤ Some Tips That Helped Me Big Time
- Go lighter than your normal curl weight. No shame. Reverse curls humble everyone.
- Elbows in — flaring out kills the tension.
- Focus on the negative (the slow lowering part). That’s where the gains are.
- EZ-bars feel easier on the wrists. I prefer them now.
- Don’t rush. Clean form > heavy weight every time.
How I Fit Reverse Barbell Curls Into My Training
I like to keep things simple. I don’t treat reverse curls like a main lift. More like an accessory that finishes the job.
Here’s how I usually fit them in:
| Training Detail | My Approach |
|---|---|
| When I do them | After biceps or forearm work |
| How often | 1–2x per week |
| Sets & reps | 3–4 sets of 10–12 reps |
| Rest between sets | 45–60 seconds |
| Focus | Controlled reps, clean form, slow negatives |
Reverse barbell curl biceps training isn’t flashy. But if you stick with it, you’ll feel (and see) the results—especially in forearm and arm thickness. It’s one of those lifts that looks easy on paper… but humbles you in real life.
Why Reverse Barbell Curls Felt So Hard (At First)
Not gonna lie—my first few weeks doing reverse barbell curls were rough.
My grip gave out before my arms did.
My form was trash because I tried to ego-lift.
And my wrists hated me for it.
I thought I was just weak. But really, I just wasn’t doing them right.
Once I lightened the weight, kept my elbows tucked, and focused on control, things changed fast.
The pump felt different. More targeted. More intense.
I stopped treating them like a biceps curl and started treating them like their own thing.
Now? These hit differently than any biceps curl I’ve done. In a good way.
Are Reverse Barbell Curl Biceps Exercises Worth It? For me? 100% yes.
Not because they make my arms look pretty in a tank top—though they help—but because they build real arm density and grip strength that regular curls just don’t touch.
If you want fuller arms, stronger forearms, and to stop getting smoked by pull days, reverse curls are seriously underrated.
I’d say give them a few weeks and see for yourself.
Anyone else had a similar experience? Let me know. Always down to swap training tips.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
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